Main – CrossFit
Warm-up
Coaches Choice
Metcon
8 AMRAP – Pulls, Lunge, Burpees (AMRAP – Rounds and Reps)
8 Minute AMRAP –
5 Pull-ups
15 Lunge Steps
5 Burpees
Rest 5 Minutes
4 AMRAP – Deads, Doubles and Push (AMRAP – Rounds and Reps)
5 Dead-lift – 185/105
15 Double Unders
5 Push-ups
Rest 5 Minutes
8 AMRAP – S2O, BJ, KBS (CrossFit Bridgemill) (AMRAP – Rounds and Reps)
8 Minute AMRAP:
5 Shoulder to Overhead (95#/65#)
15 Box Jumps (24″/20″)
10 Kettlebell Swings (2 pood/1.5 pood)
RX + – 135#/95#
